Between kids and/or the job these days, we are all busy. That’s why we provide an approach to cooking that is simple, nutritious, and delicious. It’s fun to do complicated recipes and test your culinary skills, however sticking to a meal prep routine generally relies on a foundation of quick and simple meals. We put together our list of tips and recipes for easy meal prep.
Keep it simple
There are mean tricks and tips to busy lifestyle meal prepping, we’ve covered a lot of them on this site. The basics are easy though. Keep it simple. Look for:
Recipes with fewer ingredients
Recipes with less steps
Recipes that use ingredients you already have
The fewer ingredients that you have to buy the better. This makes the meal, usually, more affordable and quicker to prepare. You don’t need to spend the time preparing tons of veggies, fruits, and proteins. It may only contain three ingredients. This is great for a meal you’re just trying to whip up.
Recipes with fewer steps make for easy meal prep. Think one pot meals, one pan meals, or instant pot meals. These meals may contain more ingredients but the cooking instructions are simple and usually don’t require you to stand there watching a pan cook to the perfect temp. You can set it all up and walk away and focus on other tasks until the meal is ready to eat. This is where cooking methods can save you a lot of time as well. The stove top can be great for a lot of things but an instant pot or an air fryer can save a lot of time and frustration.
Another way to make easy meal prep is to choose recipes that require less or no time at the grocery store. Of course, you’ll eventually have to go to the store but if you can spare yourself a trip you’re more likely to make the meal. Keeping basic ingredients on hand with a few recipes up your sleeve for those days is perfect. Avoid the stress of a busy grocery store or be able to watch the kids while cooking. Consider keeping pasta noodles, rice, ground beef or chicken, with a sauce or two in the kitchen and it’ll be a lifesaver when you need them. Just be sure to eventually use them.
Pre-prepared ingredients or no work required
Some ingredients are easier to buy at the store pre-prepared. Cut vegetables, frozen cooked meats, and dough are some examples of common ingredients that most people buy on a regular basis. Often fresh is better however easy meal prep is about making easy meals that are nutritious and delicious by any means. These pre-prepared ingredients can end up saving you a ton of time and will honestly taste the same. Plus if it means you don’t fall back on fast food then it was the right move.
Adult snack boxes
Essentially a more nutritious version of charcuterie, this easy meal prep normally only requires portioning out ingredients. This is a very quick method to meal prepping that is great for small midday meals. It’s also extremely flexible so you can easily change up the combinations to keep it fresh.
Weekly meal plans
Subscribing to a weekly meal plan can also alleviate the stress of finding recipes. The meal plans should be balanced for nutrition throughout the week without you having to think through the nutrient needs. Even as a jumping off point, weekly meal plans can help you formulate a plan unique for you or use a few different weekly meal plans to mix it up from week to week.
Yes, we’re talking about the irresistible Grilled Peach and Steak Salad! Not only is it a burst of flavors, but it’s also an excellent choice for meal prep.
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Meal prep salads are a great healthy option for lunches and dinners during the week. The key to meal prepping salads is knowing how to batch prep and store. Keeping vegetables, different kinds of vegetables, fresh until you’re ready to eat is tougher than traditional meal prep dishes.
The method to meal prep salads
Follow these basic rules and you’ll be able to meal prep salads like a pro.
Focus on hearty ingredients that store well.
Prepare certain ingredients separately.
Store dressing separately.
Variety is important
Meal prep salads come in a lot of different styles. It is not just some lettuce with dressing and croutons. Variety is important in meal prepping but especially so with salads, so mix up the salads. Try different base greens, veggie mixes, toppings and dressings to keep your salad meal prep fresh.
How to meal prep salads
Prep your veggies as soon as you get home from the store. This helps you avoid food waste. If they’re ready to eat, you’re more likely to eat them. The same approach works for meal prep salads. Wash and cut the veggies first and then separate them when preparing to store. If you plan making the salads now, go ahead and portion out each set and make the individual salads.
Use ziplock baggies or small containers for non vegetable ingredients, like nuts, fruits, cheeses, and protein. By keeping them separate you can maintain texture and flavors. This is important for particularly pungent ingredients. That smell can permeate the other ingredients and the flavors will blend in not necessarily a favorable way.
Potentially the most important part is to keep the dressing separate. Do not pre-dress your meal prep salads. This will wilt the greens, ruin the texture of toppings, and destroy the unique flavors of ingredients. Carry a bottle of dressing with you, keep a bottle of dressing in the work fridge, use one-time-use dressing packets, or buy small containers that are water tight.
The next most important factor in meal prep salads is temperature control. It’s obvious that you don’t want your salads sitting out in the sun. It may be less obvious that you don’t want your salad to freeze either. Many fridges have a cold spot in the top shelves that will carry over freezing temperatures from the freezer. This will freeze veggies and destroy texture. It’s also annoying to have to wait for your salad to thaw to eat it.
Meal prepping salads
There are actually a few different methods to meal prepping salads. The first approach is similar to the store bought pre-made salads with everything in one container with the dressing separate. This is simple and effective if you plan to eat your meal prep salad within a couple of days of making it. Anything longer and you’ll find the freshness to lack crispness. It can also be limiting in the types of ingredients as everything needs to play well together.
The second method is to prepare your salads in separate parts. So the base, mixed veggies, toppings, and dressing is all separate. This can maintain freshness longer for each individual component but can be more work. This is a great option if you already have meal prep containers that have compartments.
The last option is the mason jar method, similar to the upside down salad. This popular method is pretty and fancy and can create great salads if you prepare it right. It starts with the dressing in the bottom with hearty veggies next topped with greens and toppings. This keeps the dressing off of the leafy greens so they won’t wilt or get soggy. When you’re ready to eat, you simply mix everything together with some shakes. This will coat the dressing over everything and you are good to go. It’s a cool method and can work well if you are the type of person who can plan this far in advance. One caveat, you can’t tilt or flip the container until you’re ready to eat. So if you plan on throwing it in a bag then perhaps another method is better suited.
There are other methods but these are popular methods that can get you started on meal prepping salads for lunch.
Picking the right ingredients
Meal prep often comes down to choosing the right ingredients and with meals that focus on vegetables is even more important. Meal prepping has a couple of rules to follow. Avoid overly wet ingredients and ingredients with delicate textures. Neither of these do well after a couple of days in the fridge and meal prepping is all about planning ahead for a busy week. To go further into specific ingredients, below is a list of meal prep salad ingredients
Start with the right greens
The base of most salads includes leafy greens of some kind. When you make meal prep salads you should use a hearty and sturdy leafy green. These options will act as a strong base that will store for days without losing flavor or texture.
Romaine lettuce
Iceberg lettuce
Kale
Swiss chard
Cabbage
Vegetables in the mix
On top of the base of mixed, leafy greens is a combination of sturdy vegetables. These veggies add nutrients, flavor, and color to the salad. Consider these veggies for their storage and versatility.
Carrots
Celery
Onions
Broccoli
Cauliflower
Corn
Snow peas
Artichoke hearts
Cherry tomatoes
Good proteins for salads
All of those vegetables are healthy and you need a source of protein to finish your meal prep salads. Protein is critical in weight management and building a healthy body. Be sure to balance your protein, only ¼ of the salad should be protein.
Ham
Turkey
Chicken (grilled or shredded)
Ground beef
Steak
Eggs
Tofu
Chickpeas
Nuts
Salad toppings
No meal prep salad is complete without the toppings. These ingredients bring a lot of flavor but can also be high in calories so limit the toppings and keep each portion minimal.
Quinoa
Dried fruit
Baked tortilla or pita chips
Blue cheese
Feta
Roasted veggies
Hard cheeses
Corn and salsa
Olives
Salad ingredients to avoid
Depending on how long you plan to store your meal prep salads before consuming less ingredients that will work well. Some of these ingredients are delicious salad options but don’t store well. Typically high water content is not great for meal prepping. The water leaks out destroying the texture of the ingredient as well as the rest of the contents of the container.
In the hustle and bustle of daily life, finding time to prepare a wholesome yet quick lunch can be a challenge. That’s where our Prosciutto Wrapped Chicken Salad swoops in to save the day. Imagine tender, succulent chicken enveloped in the salty embrace of prosciutto, paired with creamy boiled eggs, juicy cherry tomatoes, and a…
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This simple shrimp salad is made with a delicious homemade peanut dressing. It is a quick, light, and healthy lunch option that can be ready in less than 15 minutes. This post may contain affiliate links. Please see our privacy policy for details. Why you’ll love this Shrimp Salad Cooking shrimp can be a healthy…
Learning how to meal prep eggs will expand the volume of your meal prep recipes that’ll introduce flavors and textures you can’t get from other ingredients. Eggs have long been considered one of the best ingredients for their versatility, savory flavor, and nutritional value. You can add an egg compliment to tons of meal prep recipes with ease if you know how.
Another reason for eggs as a popular ingredient is for the affordability of the nutritional value. Eggs are relatively cheap and a great way to make meals more filling without spending a fortune on groceries. Between the affordability and versatility, meal prepping eggs is an important meal prep skill.
A good place to start with your meal prep eggs is the cooking method. There are a lot of ways to cook eggs and even more books for every method. We will focus on cooking methods that are best for meal prep. This will help with longer lasting eggs that retain texture and flavor in the fridge or freezer.
Meal Prep Egg Methods
We’ve already covered how to cook eggs in different styles so if you need help with the exact method and steps check our guide on how to cooking eggs.
Hard-Boiled Eggs: Hard-boiled eggs are great for meal prep as they can be batch cooked, store well, and pair well with a lot of recipes easily. You can boil as many eggs as you need, the exact method for boiling eggs depends on personal preference however you can reference our egg cooking guide above.
We recommend that you shell the eggs after they cool down. Doing them all at once is faster and you’ll thank yourself down the line. When you’re ready to add the hard-boiled eggs to a meal, slice them in half, into quarters, or even diced.
Scrambled Eggs with Vegetables: Scrambled eggs in general can act as an amazing base for a complete meal. Meal prep scrambled eggs can be cooked with many different vegetables. As long as you can cut the vegetables up into a small enough size and you take cooking time into consideration it should turn out delicious. Popular scrambled egg vegetables include bell peppers, onions, tomatoes, and spinach.
There are actually a lot of ways to scramble eggs. They pretty much all start with cracking eggs into a bowl and whisking though. (consider egg whites only or at least excluding some yolks to make it heart healthier) After whisking, the classic approach is stove top with a pan but you can cook them in the oven or even the microwave.
Try scrambling in large batches and portioning them out into individual meal prep egg dishes. You can add scrambled eggs as a side to many dishes.
Quiches, Frittatas, and Casseroles: All three of these are very similar but with minor differences along the cooking path. Quiches are a custardy egg mix poured into a pie crust. Quiche is velvety and has a tasty crust. Frittatas are closer to an egg scramble with a less velvety blend, which makes them a little easier and faster to cook. Frittatas are started on the stove top and finished in the oven. Egg casseroles involve the egg mix being poured over a mix of ingredients (cheese, sausage, veggies, etc.) in a casserole dish and cooked in the oven.
Quiches, frittatas, and egg casseroles are perfect options for meal prep egg recipes. They’re easier to cook in batches and portion out. Try our sweet potato egg frittata.
Egg and Rice Bowls: Scrambled or fried eggs mixed with cooked rice, veggies, and your favorite sauce. Fried rice is an incredibly popular dish around the world. It’s a quick dish to cook up and tastes amazing. Egg roll in a bowl is another popular meal prep egg dish. It’s delicious and can be very nutritious. These are really great options if you find yourself with leftover rice.
Egg Salad: Hard-boil a batch of eggs and make egg salad by mixing chopped eggs with mayonnaise, mustard, salt, and pepper. Use it as a sandwich filling, wrap filling, or as a topping for crackers or salads.
Egg Wraps or Burritos: If you have a batch of scrambled eggs and are looking for a different use for them consider breakfast tacos or burritos. Breakfast burritos are delicious and perfect meal prep egg recipes for busy people. You can easily batch make them, wrap them separately, and grab them on the go as you need. Add in cheese, salsa, beans, and other veggies to mix up the flavors and provide a more well rounded meal.
Fried egg: Frying an egg is a fantastic addition to tons of different meals. Add a fried egg on a hamburger for additional flavor and nutrition. You can also put a fried egg on top of pulled pork and chicken, rice, or even mixed greens. The trick, as it always is with eggs, will be getting the yolk to the right consistency for meal prep. Fried eggs may not be the best if you don’t plan on eating the meal for a few days. You can meal prep the rest of the dish though and then fry an egg the day of consumption. Frying eggs is pretty quick.
Batch meal prep eggs
There are literally dozens of ways to cook eggs but not all of them are a great choice for meal prepping. Methods like poaching will produce a delicious egg with an amazing texture but it won’t last long or travel well. Keep the poaching for an at home meal. Let’s take a look at some methods that work better for meal prepping meals for the week.
Stove top pan: frying eggs in a pan on the stove top or scrambling eggs are both great options for meal prepping eggs and can be added to many other dishes.
Oven: starting on the stove top and then moving to the oven is a great way to finish off dishes. Especially if you’re cooking a meal in a pan and plan to add eggs on top before you finish cooking. The oven is a great way to cook the eggs and complete the cooking process.
Sheet pan: sheet pan cooking is an essential meal prepping skill. Being able to bake or roast multiple days worth of meals at once. It’s one of the easiest batch cooking methods and you can add eggs on top for an additional layer of flavor.
Muffin tin: cooking eggs in a muffin tin is perfect for recipes like egg cups. You can catch cook a dozen eggs at once and knock out a whole week of breakfasts in one go.
Casserole dish: egg casseroles is another quick and easy way to knock out an entire week’s worth of meals in one go. It’ll take a little longer than the muffin tin but the sheer volume of delicious and nutritious food you can make is worth the extra time.
How long will meal prep eggs last
Depending on the cooking method, eggs can last up to a week in the fridge and even two months in the freezer. It’s still a good idea to plan the use of your meal prep eggs before starting to avoid overfilling your fridge or wasting food. Most egg dishes can last up to 2 months in the freezer.
Scrambled eggs: can last for two to three days in the fridge.
Fried eggs: up to four days in the fridge.
Hard boiled eggs: up to seven days in the fridge. If you know you won’t be using the eggs within a few days though, you should leave the shells on. Peeling them early is efficient but the eggs can dry out in the fridge or start to take on the flavors of the other foods in the fridge quicker.
Egg casseroles: up to four days in the fridge.
Egg salad: up to five days in the fridge.
Meal prep eggs by meal
Meal prep eggs for breakfast
Meal prepping eggs for breakfast is one of the easiest approaches with tons of recipes and a great place to start. Eggs, after all, tend to be a breakfast item by default. From breakfast burritos to traditional scrambled eggs, there are tons of available recipes.
Egg muffins
Egg biscuits
Breakfast sandwiches
Breakfast pizza
Breakfast tacos and burritos
Meal prep eggs for lunch
For busy professionals and parents lunch should be filling but light. Omelets, fried rice, and many other dishes fit the job perfectly. If you’re looking for an easier approach or introduction into egg meal prepping just add scrambled eggs or a fried egg to a dish as a topping. This is a really good option if you’re on day 4 of eating the same meal and want something different while trying to finish off your meal prep. Throw an egg on top and now there is a whole new dimension to the flavors.
Fried egg sandwich
Egg casserole
Egg salad sandwich
Salad topping
Fried rice
White rice & fried egg
Omelet
Bibimbap
Meal prep eggs for dinner
A hearty egg based meal for dinner can really round out the day, heal the soul, and provide a fantastic source of protein. Denser egg dishes can be better for dinner over lunch but it really doesn’t matter. That’s why breakfast all day has become such a popular offering at restaurants.
So, whether you’re a busy bee on the go or simply looking for a scrumptious breakfast idea to kickstart your day, the Breakfast Turkey Sausage and Veggie Scramble Egg is a winner in every aspect. It’s hearty, filling, and bursting with flavors that will put a smile on your face. Happy cooking, and bon appétit!…
Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note!…
This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza! This post may contain affiliate links. Please see our privacy policy for details. Why…
Learn how to make a perfectly cooked egg omelette with these easy tips and tricks in this recipe for one. This post may contain affiliate links. Please see our privacy policy for details. Why you’ll enjoy this omelette recipe for one: Omelettes are one of our go-to breakfast choices at our favorite local diners, but…
We love making these high-protein, low-carb egg muffins for meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why sausage egg muffins are great for weight loss They are high in protein which will help you stay full longer Egg muffins can be an easy way to pack in…
Knowing how to meal prep wraps will significantly expand your lunch options especially for those busy weeks. Not only are wrap recipes quick and easy but with the right ingredients they can be incredibly delicious and nutritious. With low calories and easily balanced macronutrients, wraps are some of the easiest recipes to dial in for your specific diet.
Meal prepping wraps have another amazing advantage. Tons of different recipes can be turned into a wrap. This means you can add a ton of variety into your meal routine while keeping some of the preparation consistent. The versatility of wraps or burritos is one of the reasons they’re so popular today. From Greek style wraps to Mexican burritos, just about every cuisine has a wrap of some style.
Why meal prep wraps over sandwiches? Sandwiches are a go-to favorite for most lunch meal preppers. They’re easy to make and eat, they’re familiar, and can be changed up easily. Traditional sandwiches have limitations that wraps don’t have though. The softer bread soaks up sauces too fast and doesn’t always fare well as a meal prep lunch. The flat bread or tortilla used in wraps is not as absorbent and can keep its texture and structural rigidity for hours. Sandwiches are also not well designed to keep too many loose ingredients contained. Wraps by their very nature contain ingredients much better so they’re easier to eat on the go. Lastly, if you are calorie counting, there are a lot of great flat bread options that are healthy, low calorie, and gluten free.
Portion control is one the main reasons that meal prepping is a popular option for adjusting eating habits. Making the food ahead of time and sticking to a routine, lets you dial in your calorie and nutrient balance. Wraps can help with this too. Even if you’re changing up the internal ingredients, using the same size tortilla will limit how much filling you can add. If you know that one full size wrap fills you up, it’s much easier to meal prep without as much of a need to calculate calories or gauge volume. This built in limitation is a handy method for speeding up the whole process.
How to meal prep wraps like a pro:
Balance wet ingredients and dry ingredients. A wrap that is too dry can still be saved with a dipping sauce but ideally you have a good combination of dry and wet ingredients in the wrap itself. This will help it stay together and provide a better texture. Be careful not to go too wet. It’s not the end of the world if your wrap leaks but it does make more of a mess and ruin the wrap texture.
Lettuce as a barrier to the wrap. Just like with balancing dry and wet ingredients, the layout matters too. Use a lettuce barrier between wet ingredients and the bread to maintain texture longer. You can also use thick sauces like hummus or beans as a binding ingredient to help keep it all together. Spread it on the tortilla first, then add lettuce, then add your wet filling.
Don’t over fill. This is probably the easiest mistake to make at first. You want all of that amazing filling you made to be in the wrap but over filling the wrap will prevent you from getting a good all around seal. It will end up becoming an open faced sandwich which is less enjoyable to eat and much messier. Take it easy on the fillings and always feel free to remove fillings if you have any difficulty wrapping the tortilla.
Wrap tightly. Now that you have just the right amount of filling for your wrap, make sure it’s tight. Not only will a tighter wrap stay together better but it will also last longer in the fridge. Less air around the ingredients means they’ll keep freshness longer. Practice your wrapping and you’ll get to a tight a wrap in no time.
Use durable flat breads or tortillas for wrapping. Not all flat breads and tortillas are designed for wraps. Experiment with different options and plan for the types of fillings you’ll be using. You can use a dryer bread if the ingredients are going to be saucier. While a softer bread is better for more dry wraps.
Storing meal prep wraps is also quick and easy. You can complete the wrap with foil wrapped around it tightly, store the wrap in a sealable container, or slice the wrap into pinwheels to maximize storage space. Depending on the recipe or ingredients, wraps are only going to be good for a day to a few days stored this way. Even durable flat breads will start to get soggy. Another approach is to have the fillings ready to go and simply complete the wrap the day before you need it. This will maintain freshness of the ingredients as well as offer versatility if you find yourself looking for a mid week pivot.
The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients,…
Air Fryer Turkey Deli Taquitos – the ultimate air fryer lunch hero. Budget-friendly, time-saving, kid-approved, and infinitely customizable. Believe me, if you’re all about quick, budget-friendly, and delicious meal prepping, this is the game changer you’ve been waiting for! This post may contain affiliate links. Please see our privacy policy for details. We love Air…
Thinly sliced steak in a flatbread wrap served with crispy and golden Air Fryer Eggplant Fries! This post may contain affiliate links. Please see our privacy policy for details. This recipe is packed full of protein and nutrients and tastes like a delicious meal you ordered from a fancy restaurant.
Here’s a twist on the classic chicken salad. We’ve got shredded chicken tossed in a creamy and tangy mayo and dijon mustard dressing with crisp, diced veggies and crunchy nuts. This post may contain affiliate links. Please see our privacy policy for details. Reasons We Love This Chicken Salad With Celery It is filling and…
It’s that time of year again, 2024 New Year Meal Prep. Time to reset and realign your meal prep for nutrition and good habits. Whether you are a seasoned meal prep pro or new to meal prep, post holidays are a great time to update your habits.
Keep it simple: Over complicating your routine is a quick way to derail your new routine. It doesn’t have to check every box, progress not perfection. Focus on what works or what is the most important right now. The rest you can work on later.
Focus on what you like: Trying to meal prep with foods you don’t like already is a great way to grow your tastes but it can also lead to a loss of interest in the food you cook.
Plan ahead: Planning is the most important part of meal prepping. A good meal plan is based on recipe choice, grocery shopping, cooking schedule, and so much more. Start with a plan and the rest will fall into place.
Replace/invest/upgrade containers: It’s a new year. It’s time to consider your meal container situation and whether you need to replace or upgrade your containers.
Diversify your routine: 2024 new year meal prep is a perfect time to mix up your routine. Variety is the spice of life and meal routine.
Listen to your body: As with anything, listen to your body and adjust your meal prep for what makes you feel best. Don’t force a lifestyle change. Work on your nutrition and your habits that are right for you.
New year, new you, new meal prep routine. Meal prepping at all is a great step in the right direction of avoiding processed fast foods. Make your 2024 new year meal prep nutritious with these tips.
Stay organized: Keep things clean and the process clear in your head and you’ll find that you enjoy the meal prep experience more and stick with it longer.
Experiment with seasonings: spicing up recipes is a good way to enjoy new tastes and mix up your routine without having to do entirely new recipes.
Focus on nutritional protein: If you’re having trouble adjusting your meal prep to be more nutritious than focus on core components of each meal and start there. Use lean meat like chicken or fish. Then work on your sides.
Make your own sauces: Sauces can make and break the nutritional value of a meal. Overly salty or sweet sauces are good to avoid. Homemade sauces or light dressings are great alternatives.
Portion control: Most meals can be made significantly more healthy simply with portion control. Lean more towards veggies and lean meat and away from fried foods and sugars.
Find fruits and veggies you like: A good tip for meal prepping nutritionally is to find one or two veggies and fruits that you like and stick with those as your sides and work the recipes around them.
First time meal prepping can be daunting to get into but with the right approach it’s accessible and life changing.
Meal prep for only specific days: Focus on the days that you need meal prep the most. This is a great way to start meal prepping that is more accessible for first timers especially if you don’t cook often to begin with.
Minimize waste: Under cook rather than over cook. Nothing is more of a let down in meal prep than throwing out food that you cooked. It wastes money and time. It’s always better to want more than to have too much. It’ll keep you interested in meal prepping for longer.
Stay flexible: Cooking with the same recipes, ingredients, and flavors is a quick way to burn out on meal prep. Stay flexible and you’ll find it easier to mix up a meal routine in planning or even on the fly.
Freezer friendly meals: Batch cooking is great for efficiency and money saving but it also makes a lot of food. Freezer friendly meals are easier to stretch out. This is great if you can’t eat it fast enough before it goes bad or if you want to do different meals in between so it’s not the same thing day after day.
No cook meal prep recipes are a must for long term routines. They’re fast, easy to put together, and perfect for a variety of situations that other meals simply don’t work in. Meal prepping for lunches that you know will be in a place without a working microwave, oven, or grill tend to be a boring sandwich and a bag of chips. These no cook meal prep recipes bring the flavor and the nutrition without the need to be reheated. Not to mention the time save on meal prepping during busy schedules. No cook recipes are a well deserved break from the constant cooking, prepping, and cleaning. These recipes are also delicious and nutritious. The fresh ingredients mean maintain more of their varied macro nutrients and removes the cooking oils and butter.
1. Smoked Salmon English Muffin
The smoky, savory salmon complements the creamy richness of the ripe avocado, creating a perfect balance of flavors. The slightly salty salmon with the buttery, nutty tasting avocado creates an all together new experience that dances on the taste buds. This open-faced sandwich not only satisfies the palate but is also stunning visually. It’s a sophisticated yet simple dish that effortlessly elevates breakfast. The avocado provides healthy fats for your diets while the smoked salmon offers low calories for high protein and additional nurtients.
This is a great option for people who don’t have a lot of time to cook breakfast. You can throw this together quickly, run out the door, and eat it on the way to work.
This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day! This post may contain affiliate links. Please see our privacy policy for details. Why…
Smoked salmon and fruit are a great combination of flavors, textures, and nutrients. The rich, smoky salmon carries savory and salty flavors that is balanced out by the sweet and tangy fruit. Instead of fighting each other, every bite is balanced. It’s also a lot of fun to mix and match the combinations with the smoked salmon so each bite is unique. This combination not only offers a delightful flavor experience but also provides a textural adventure, as the soft, silky salmon complements the crisp and juicy textures of the fruit. The avocado and vinaigrette dressing round out the meal for a super easy no cook meal prep recipe.
Smoked salmon with fruit salad sounds like an unlikely pairing however if you haven’t tried it you will be amazed. The smoky, salty salmon mixes perfectly with the medley of fruit. The fruit brings out the flavor of the salmon and the salmon highlights the sweetness of the fruits.
A new take on tuna salad that is packed with protein, tastes fresh, and super easy. this no cook meal prep recipe is a favorite for work lunches. It’s robust flavors from the salmon and sesame ginger vinaigrette are a delight on the palette and fills you up fast. This is great for meal prepping as portioning it out and making exactly as much as you want is very easy. The vegetables create a balanced nutritious meal that will have everyone at the office asking for the recipe.
Asian salmon salad is a take on tuna salad over a bed of fresh greens topped with corn, edamame, and cherry tomatoes with sesame ginger vinaigrette drizzled over top. This super simple no cook meal prep recipe is a favorite for lunches. The fresh vegetables balance out the salmon, mayonnaise, and red onion which packs…
It’s a whole new take on the classic deviled eggs recipe. The richness of the tuna pairs seamlessly with the velvety texture of the egg yolk mixture, resulting in a luscious and flavorful filling. Tuna stuffed deviled eggs retain all of the original flavors with the addition of the bold, savory tuna that is not only packed with flavor but with protein as well. This can be a great change up for your meal prep routine or for a party or pot luck. The addition of canned tuna brings a classic to the modern age.
To ensure your Tuna Stuffed Deviled Eggs stay fresh and flavorful, here are some storage tips: Store the deviled eggs in an airtight container in the refrigerator. They can be kept for up to 3-4 days.If you plan to eat them later in the week, consider storing the filling and the egg whites separately. Assemble them just before eating to maintain the perfect texture.
Greetings, food enthusiasts! Today, I’m excited to share with you a fabulous recipe that not only adds a burst of flavor to your meal prep routine but also offers numerous health and cost benefits. Get ready to indulge in the delectable goodness of Tuna Stuffed Deviled Eggs, a low carb meal that will keep your…
Watermelon and prosciutto is a fun mix of flavors and textures that balance each other out while retaining their unique flavor profiles. The sweet, crisp watermelon is balanced with the salty, smooth flavors of the prosciutto for a complete meal that is unlike any other sandwich you have ever had. Watermelon, the star of this show, is not only incredibly refreshing but also packed with vitamins A and C, along with lycopene, a powerful antioxidant.
Get ready to tantalize your taste buds with a refreshingly delicious lunch idea that’s perfect for those scorching hot days. Today, we’re diving into the realm of culinary creativity with a delightful watermelon prosciutto sandwich that will make your mouth water. Trust me, folks, this recipe is an absolute game-changer for meal prep! This post…
Balanced flavors: The real trick to no cook meal prep recipes is balancing powerful flavors on the plate. When you cook, you can blend flavors but with fresh ingredients you need to know the right combinations to make a harmonious meal.
Time-Saving: No-cook meal prepping is a time-efficient approach, streamlining the meal prep process. By eliminating the need for cooking, it minimizes kitchen time and makes it easier to plan and assemble meals quickly.
No Cook is Fresh: No-cook meal prepping often involves using fresh, raw ingredients, which helps retain their natural nutrients and flavors.
Versatility: No-cook meal prepping caters to a wide range of dietary preferences and restrictions, making it accessible to a wide range of lifestyles and nutritional plans.
Accessibility: Some people don’t have access to a kitchen all of the time. If you’re on the go, kitchen is out of order, or you simply don’t have an adequate kitchen for you meal prep needs. No cook meal prep recipes are super easy for anyone with basic tools and a little bit of space.
High protein diets like the Carnivore Diet are not new (Atkins, Keto, Paleo), and there is a lot of science that backs up the health benefits of increasing protein in your diet. It’s important to remember, though, that the Carnivore Diet may not be the perfect fit for everyone and educating yourself before trying it is a good idea. This is especially true if you have unique dietary needs. If you are concerned about your diet or the impacts on your body from eating habits, you should always consult a licensed dietitian and your primary physician. They are your trusted partners in optimizing your health, and together, you can create a personalized plan that aligns perfectly with your goals.
What is the Carnivore Diet?
At first glance, the Carnivore Diet may seem refreshingly straightforward-just enjoy delicious meat! However, when it comes to crafting a truly healthy and balanced diet, it tends to be much more complicated. Unlike other high-protein, low-carb diets, the Carnivore Diet eliminates all carbs. The Carnivore diet approach is pretty much a “meat-only” diet and includes animal products like eggs, butter, as well as poultry, beef, pork, and fish. This can also include bone broth and lard, and for those who find that too strict, some other foods that are acceptable include milk, yogurt and cheese. It’s worth noting that there are diverse interpretations of the Carnivore diet, each offering its own twist, but essentially this is the basic approach.
What does the Carnivore Diet cut out?
It completely cuts out vegetables, fruits, breads, pasta, nuts, alcohol, and essentially anything overly processed. That is a significant portion of foods and food categories. Anything that isn’t derived from meat, poultry or fish is eliminated from the diet.
Why choose the Carnivore Diet?
Some individuals may be motivated to choose this diet because of other similar diets that reduce carb intake and gained the benefits of lower blood glucose levels, therefore, they may assume that if low carb diets worked well, a no carb diet may work better. In addition, high protein diets assist in muscle growth, weight management, and can help in some additional health issues potentially helping with inflammation. Let’s face it, it’s also a diet that is very enticing for people who don’t like vegetables and fruits but want to lose weight. It’s also fun to think about the exciting cuts of meat you can explore with the new recipe restrictions. Sometimes limitations breed creativity and new experiences.
Considering how restrictive the Carnivore Diet is, there is a higher chance of reducing calorie intake because you are eliminating so many other food groups you would have previously eaten, and it most likely would result in weight loss. More on that below.
Living with the Carnivore Diet
The list of authorized foods on the diet is short so it seems simple when you think about it. Change your meal routine over to beef with eggs in the morning, it’s like a breakfast taco without the tortilla. For lunch and dinner, cook chicken in butter with salt and pepper and you’re good to go. You can even take paleo or keto recipes and remove the additional ingredients for a whole host of recipe options. It can be a delicious diet which is one reason it’s very popular.
What this also means, no eating out, no frozen meals, no processed foods really at all. That is a tough pill to swallow for anyone and especially busy people who barely have time to meal prep as it is. Cutting out fast food and processed foods can make a huge difference on your diet though. Those tend to be fatty, unhealthy, and a convenient go-to option for many of us. So the Carnivore Diet can make a significant impact on your weight and how you feel just from cutting out these foods.
Is the Carnivore diet right for you
This comes down to the individual. In some cases for individuals with chronic conditions or food intolerances, this diet may be beneficial as a short-term elimination diet that can determine common food triggers that cause inflammation or don’t agree with your system. The approach would be to eliminate common triggers such as gluten, dairy, soy, eggs, shellfish, and tree nuts and slowly reintroduce new foods slowly to see what causes any inflammation or intolerances.
However, extreme diets like this are not meant to be lifelong changes. They’re meant to help jumpstart your metabolism, get you motivated and moving in the right direction but living your life without vegetables and fruits is unhealthy. Fruits and vegetables and other food groups provide your body with necessary nutrients such as potassium, dietary fiber, folate, vitamin A and C. These are very important to a balanced nutritional diet that your body needs to function. You may not feel the loss with a short term dietary journey through the Carnivore Diet, but your body will feel the stress of not having these nutrients after a short while.
The Carnivore Diet is trendy and sounds tasty. Steak and chicken for every meal is a dream for a lot of us. While it’s tempting to dive right in, it’s important to remember that optimal health involves thoughtful consideration. Consult with a licensed dietitian and your primary physician to create an appropriate nutritional plan that aligns with your health goals. You should also consider a well balanced diet that meets the nutrient and caloric needs for your body. There are plenty of ways to increase the protein in your diet without consuming only meat and animal products. By doing so, you’ll enhance and protect your body in the long term.
Ground beef meal prepping is one of the best set of skills and recipes to improve your meal routine. Ground beef is versatile, quick and easy to cook. Most cuisines in the world use some kind of ground beef. From meatloaf to meatballs, from tacos to lettuce wraps, ground beef can do it all.
Not all ground beef is the same. Knowing the right ground beef for the recipe, your dietary needs, and for meal prepping is important.
Ground beef meal prepping is affordable but that doesn’t mean you should always buy the cheapest ground beef that you can find. Quality ground beef is worth the money. It tends to be healthier and tastier. This is especially important for meals like hamburgers or meatloaf, any recipe that focuses on the flavor of the ground beef as opposed to a lot of sauces or seasonings.
Fatty Ground Beef (70% Lean, 30% Fat) One of the most common ground beef options at the grocery store is 70% lean beef mixed with 30% fat. This makes the ground beef flavorful, juicy is a great choice for hamburgers or recipes with chilis involved. The fat can cool down the heat of the chilis and retain the flavor. Expect your final food volume to be lower if you use this type of ground beef. Much of the contents will melt away since it’s fat so you may want to make portions bigger than you would expect.
Medium Ground Beef (80% Lean, 20% Fat) This is another of the most common ground beef types that you’ll find. Medium ground beef is a little less fatty which makes it a better choice for meal prepping recipes that will mask a bit more of the flavor. Tacos, spaghetti, casseroles are great examples of times to use medium ground beef over fatty or lean mixtures.
Lean Ground Beef (85% Lean, 15% Fat) Lean ground beef can often be interchanged with medium ground beef and depending on your grocery store this can be hard to find.
Extra Lean Ground Beef (90 – 95% Lean, 5 – 10% Fat) This is the last most common ground beef type that you’ll find at your grocery store. Depending on the brand, it’ll have slightly different ratios but is essentially the same. This is a healthier option to the others since it starts out with less fat so there is less that you need to remove from the beef when cooking. This is a great option for use in recipes that are adding moisture back into the meal by other means. Cooking with fats or oils from other sources like chili oil can replace the ground beef fat and bring new flavors to the dish.
Ground Sirloin or Ground Round This has become more common at grocery stores and is more expensive but also from a better cut. If you don’t mind the extra cost and you’re really looking for something with a bit more flavor, this is an excellent option. These products tend to be on the leaner side so if you’re health conscious but still want that beef flavor, consider this as the best option.
Blended Ground Beef Many stores offer their own blends which can change from day to day but offer a more unique and personalized experience. There is something special about interacting with your local butcher, even if it is a large grocery store, and using the products you know were made in house rather than a big factory. If that’s important to you. Also, if you’re buying enough ground beef you can have a custom blend made for you by the butcher as well. If you have specific dietary needs, this is a good option.
Great Ground Beef Meal Prepping Recipes
Hamburgers The classic hamburger is an easy and quick meal to make and there are tons of different combinations that you can do with ground beef. Mix in peppers, herbs, and cheeses for a unique hamburger experience. Obviously when storing hamburgers you should store the patties as separately as possible so they don’t stick together, especially if you apply cheese when cooking. Store the buns and veggies in separate containers or use a meal prep container with multiple compartments.
Tacos and Burritos Ground beef tacos are another super easy meal to whip up. A bit of taco seasoning added to the cooking ground beef and you have multiple ways that you can use it. Prep your veggies, beans or rice and you can create a tasty and nutritious meal.
Spaghetti Bolognese Spaghetti with a meat red sauce is one of the original ground beef meal prepping recipes. It’s easy, quick, and can make a ton of food affordably. It also stores and reheats very well. It’s filling and tastes great on top of everything. This is a definite go-to meal for the busy work weeks.
Meatloaf Another classic ground beef meal prepping recipe is meatloaf. This is a meal that really can be anything that you want it to be. Adjust the recipe to fit your particular tastes. Substitute veggies and spices and you’ll find meatloaf to really be a general term for a dish that can be anything you want it to be. It can also be very healthy if you adjust your ground beef, vegetables, and sauces to be healthier.
Stir-Fry Ground beef stir-fry can be an easy and quick meal that can be made in any volume that you like. Change up the spices and veggies that you use to make tons of variations of a stir-fry and appreciate different profiles. This can also bring a different texture to ground beef if you’re getting tired of the same ground beef experience. Beef and Broccoli is a popular option by the way.
Stuffed Peppers Ground beef meal prepping can be fun and colorful. Stuffed peppers with ground beef bring the color of the bell peppers, not to mention the sweetness, with the savoriness of the ground beef. Add some additional veggies on top and some healthy melted cheese for a delicious meal.
Casseroles Casseroles are an old classic for ground beef as well as ground beef meal prepping. Casseroles are a great option for mixing many different ingredients, easy cooking, and can make a lot of food easily. There may be more casserole recipes available than any other recipe types so you’ll have plenty of options to mix up the routine.
Beef and Rice Bowls One of the best and easiest recipe types for ground beef meal prepping is beef and rice. It sounds so simple but there are limitless ways for you to season the beef, tons of veggie combinations to put with it, and you can spice the rice or use different types of rice. These are perfect recipes for stepping outside of your normal routine as you can always mix it up later or add additional sauces if it doesn’t turn out like you wanted.
Meal prepping leftovers is a great way to save money and be more efficient with your time. One of the most important leftover meal prepping tips is to keep cooked ingredients separate as much as possible. Use food storage containers that have compartments to keep entire meals separated. (This is also great for portion control) Picking recipes that produce good leftovers for meal prepping can be tough. Follow these tips on meal prepping leftovers and you should have a great place to start.
Intro
Add sauces just to the portions that you are serving that night. This way your food won’t get soggy with the sauce and your sauce won’t dry out.
Keep proteins and veggies separate. They reheat at different speeds, have different moisture levels and obviously taste distinct. If you mix them in the containers this can cause the veggies to become mushy and everything will taste the same.
This isn’t always possible. One pot or one pan recipes don’t really leave this as an option. These meals will be tougher to meal prep with but some still work great. Stir fry is a great example. Although everything is mixed, veggies, protein, and sauce, it still works great. Choosing the right recipe isn’t always easy. A good way to think about it is, if the meal has distinct side dishes, then keep them separate or if you’re dealing with pasta or rice. Testing out different recipes is a recommended approach.
Repurpose Leftovers
Most people don’t like eating the same leftovers day after day. Repurpose them into entirely new dishes. This is much easier if you keep the individual parts separate as recommended above. Chicken is a very versatile protein and simple seasoning works great. This way you can use it in american, italian, bbq, and many other ways without having to cook more. This will make it easier to meal prep and stick to the routine. Since proteins tend to be versatile, when cooking originally, consider decreasing the number of or volume of the sides. It’s typically easier to cook more of the sides the next day if you like them but this also means you can have plenty of chicken, beef, or any other protein ready to go as you mix and match recipes in your meal prepping.
You can also use the ingredients to make a frittata or casserole. These solutions can make a modest amount of leftovers go much further as well if you’re looking to feed many people or make it through the busy week without cooking again. This can save food that has lost it’s ideal texture. The casserole can mask it and add a new flavor on top.
Even just adding a simple egg on top can make a big difference when meal prepping leftovers. The egg itself brings life back to the flavors already there and adds a delicious flavor in itself. Also if you like runny yolks, this is a great way to add moisture to a dish that has started to dry out in the fridge.
If your meal didn’t not include a sauce or you want to try something different, add a sauce to your meal prepped leftovers. This will make it more likely that you want to eat your leftovers as you get bored of them by adding a new flavor and changing up the whole dish. The new sauce can also add much needed moisture to dried out food. An easy solution for most people is to add hot sauce to leftovers. It’s quick and has a lot of flavor to bring excitement back to your 3 day old chicken and broccoli.
Leftover Prep & Safety
After you’ve finished eating your food and you’re cleaning up the kitchen and preparing your portions of leftovers, let them cool down before putting them in the fridge. This is important for a few reasons – see our article on tips for freezing meals.
Only reheat chicken once to avoid harmful bacteria (also to prevent drying the chicken out even more). The best way is to portion out meals originally so that you’re only reheating what you know you’ll eat. The other option is to create your plate of food from the leftovers and only reheat that instead of reheating the entire leftovers container.
When reheating leftovers, go slowly and cover the food. The biggest issue with leftovers is that they dry out. You don’t want to further dry them out by cooking them at high temps. Low and slow and with a cover on. The cover can be aluminum foil in the oven or a plastic/glass cover in the microwave. Another option is a damp paper towel as the steam from the paper towel can bring a bit of moisture back to otherwise dry food.
Meal Prepping Leftovers
The last piece of advise if you don’t like eating leftovers, don’t over cook. Cut recipes in half. This is a great approach if you’re cooking for one and don’t want to eat 2lbs of chicken in the next couple of days. Use an online calculator or simply cook less protein and veggies.
Beef is a staple in every chef’s kitchen so we put together a list of our Top 10 Meal Prep Beef Recipes. Beef is a versatile protein that works well across cuisines and meal prep recipes as it reheats well and lasts in the kitchen. There are so many cuts of beef that there are endless possibilities. Beef is also a popular ingredient for meal prep as it’s easy to cook, making it a great option for cooks with less experience. It’s very forgiving and still tastes great!
Depending on how you prepare your beef, it can be very nutritious and filling. Lean beef is a great source of protein and can be a benefit to weight management as it fills you up fast without too much oil and fat. Make sure you get your ratios of beef to vegetables right and you’ll be enjoying your diet rather than dreading it.
Beef can also be very affordable. Sure steaks and different cuts can get expensive but ground beef is a great option that works in so many dishes and is very affordable.
1. Easy Beef Fajita Pasta Recipe
A comforting collision of two worlds, this fajita pasta combines traditional Mexican spices like cumin, cilantro, chili powder and paprika with a hearty and filling pasta. Sour cream (or yogurt) is added to give this pasta the creamy texture we all love in a pasta dish.
This recipe calls for flank steak but you can easily sub in chicken or shrimp if red meat isn’t your thing. You’ll cook each of these with the same process but cooking times will vary. The incredible versatility is part of why the Beef Fajita Pasta made it into our list of top 10 meal prep beef recipes. Plus it’s delicious.
This take on beef and vegetables is a good way to shake up your weekly meals. Although it uses the same ground beef as a lot of recipes, the Chayote squash and mix of spices deliver an entirely different experience from many of the recipes on this list.
Air fryer steak kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer.
Kebabs are traditionally cooked on a skewer over a fire or baked in an oven so that it can roast. Roasting is one of the healthiest ways to prepare your meals because it results in minimal losses of vitamins and nutrients. Air fryer and kebabs, what’s not to like, and that’s why this recipe made it on our top 10 list of meal prep beef recipes.
Tacos are a classic choice for beef recipes as they’re easy to put together and so easy to make variations of. The Jicama tortillas are a great low carb alternative to flour or corn tortillas and taste just as great. If you’re craving a bit of spice in your meal prep rotation we recommend trying this version of ground beef tacos.
We love a one-pot dish and this Thai red beef curry is definitely one of our favorites. By simmering the ingredients at a lower temperature for a longer period of time, you are able to break down the beef and make it super tender. The combination of sweet and heat flavors make this seriously delicious.
Curry’s are also great because you can throw in whatever vegetables you have on hand and make this meal even more nutritious. This recipe doesn’t call it for it but we do like adding in green beans or squash if we’ve got it on hand.
One of the meal prep hacks to making this dish truly tasty is by adding fresh herbs. Not only do they add a pop of color and freshness to your dish, but they also add an incredible depth of flavor. For this recipe, I highly recommend adding fresh basil to your ground beef filling. The combination of this fresh herb with the juicy ground beef and flavorful sauce is simply irresistible.
By using lettuce wraps you’re cutting out lots of calories. Plus, ground beef is a great source of protein and the addition of vegetables like bell peppers and onions adds fiber and important vitamins and minerals. And let’s not forget about the incredible flavors and textures that make this dish so satisfying.
Beef and broccoli is always a popular combination and our Ground Beef & Broccoli Stir Fry recipe is healthy and affordable. This recipe works so well as a meal prep recipe as it’s portions easily, can be made in a big batch, and it’s flavorful. Follow our recipe for a healthy version of Beef & Broccoli that tastes just as good.
Broccoli normally has a strong flavor, which makes it one of the most “not so favorite veggies for many”, but adding them to this beef stir fry makes it easier to acquire a taste for it. Not to mention, the green colors really brighten up the dish giving it a great meal appeal.
Another stir fry recipe made the list. This easy ground beef meal prep dish is full of vegetables and has a lot of great flavors using simple ingredients. There are several options for vegetables that you can use for stir fry. For this recipe, we used a mix of green and red cabbage, but you can easily add more vegetables such as sliced mushrooms, shredded carrots, and green beans. This healthy stir fry option is also keto friendly and a great addition to everyone’s meal prep routine so we had to add it to our list of top 10 meal prep beef recipes.
If you’re looking for a new side dish to accompany your meal prep, give udon noodles a try. Udon noodles are chewy Japanese noodles made from wheat flour, water, and salt. They are thicker than ramen and soba noodles that you often find in Asian recipes.
They are often served in a simple broth or used in stir fry recipes. The great thing about this ingredient is that you can often find them already packaged and pre-cooked in the international aisles of the grocery store. This means no cooking is required! When it comes to meal prep, you definitely want to incorporate ready to eat ingredients to cut down on prep time.
Not only are udon noodles a great alternate to rice, udon noodles can be a healthy addition to your meal prep as long as they are portioned right and portioned with a fair amount of protein and fiber.
10. Sautéed Ground Beef with Kale & Squash Rice Bowl
Rice bowls are delicious and versatile meals that can literally work with any combination of proteins and vegetables. The beef, kale and squash make for a hearty, healthy flavor that is also incredibly affordable. Rice bowls are also great for meal prepping as it’s easy to portion and reheats well, making it a great weekday lunch recipe.
This recipe can work with many different vegetable combinations so it’s a great recipe when you’re down to your last groceries in the fridge.
Versatility and Variety: Beef offers a wide range of cuts, cooking methods, and flavor profiles, making it versatile for meal prep. You can choose lean cuts like sirloin or tenderloin for healthier options or opt for fattier cuts like chuck or short ribs for more indulgent meals. You can experiment with different recipes, spices, marinades, and cooking techniques to keep your meal prep exciting and varied.
Batch Cooking and Freezing: Beef is well-suited for batch cooking and freezing. You can prepare larger portions of beef-based dishes like stews, chili, or meatballs and portion them into individual containers for future meals. This allows you to save time and effort by cooking in larger quantities and having ready-to-eat meals in the freezer for busy days.
When meal prepping with beef, it’s important to consider the cooking and storage requirements of different cuts to maintain their quality and safety. Additionally, it’s recommended to choose lean cuts or trim excess fat for healthier options. Overall, beef can be a valuable ingredient in meal prep, providing flavor, nutrients, and satisfaction to your pre-prepared meals.
Looking for more meal prep beef recipes? Try our entire list of beef recipes that are perfect for quick and nutritious dinners.
